Comparing Nutrients in 1 kilogram Boiled Kidney Beans VS Cooked Quinoa

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Cooked Quinoa	15%	14%	71%

Macro Nutrients

	Boiled Kidney Beans	Cooked Quinoa	Recommended Dietary Allowance
Energy	43.8% 1270kcal	41.4% 1200kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	19.8% 19g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.73g	7.2% 2.3g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	53% 0.85g	1.6g per day for Men 19-50 years
Omega 6	6.35% 1.08g	57.3% 9.74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	175% 228g	164% 213g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	12% 8.7g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	168% 64g	73.7% 28g	38g per day for Men 19-50 years
Protein	155% 86.7g	78.6% 44g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Cooked Quinoa	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	89% 1.07mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	84.6% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.8mg	25.8% 4.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	95% 1.23mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	325% 1300μg	105% 420μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	13.3% 12mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2% 0.3mg	42% 6.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70% 84μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Cooked Quinoa	Recommended Dietary Allowance
Calcium	35% 350mg	17% 170mg	1000mg per day for Men 19-50 years
Copper	240% 2.16mg	213% 1.92mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	278% 22mg	186% 15mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	152% 640mg	420mg per day for Men 19-50 years
Manganese	187% 4.3mg	274% 6.3mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	197% 1380mg	217% 1520mg	700mg per day for Men 19-50 years
Potassium	119% 4050mg	50.6% 1720mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	51% 28μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	99% 11mg	11mg per day for Men 19-50 years
Water	18% 669g	19.4% 716g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Kidney Beans vs Cooked Quinoa:

• Boiled All Types Kidney Beans have 1.5 times more Vitamin B1, 1.4 times more Vitamin B3, 3.1 times more Vitamin B9, more Vitamin C and more Vitamin K than Cooked Quinoa.
• While Cooked Quinoa contains 1.9 times more Vitamin B2 and 21 times more Vitamin E than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Cooked Quinoa have similar amounts of Vitamin B6 per 1 kg.
• Both Boiled All Types Kidney Beans as well as Cooked Quinoa have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Kidney Beans vs Cooked Quinoa:

• Boiled All Types Kidney Beans have 2.1 times more Calcium, 1.5 times more Iron and 2.4 times more Potassium than Cooked Quinoa.
• While Cooked Quinoa contains 1.5 times more Magnesium, 1.5 times more Manganese and 2.5 times more Selenium than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Cooked Quinoa have similar amounts of Copper, Phosphorus, Zinc and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled All Types Kidney Beans have 2 times more Omega 3, 2.3 times more Fiber and 2 times more Protein than Cooked Quinoa.
• While Cooked Quinoa contains 3.8 times more Fat, 9 times more Omega 6 and 2.7 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Cooked Quinoa have similar amounts of Energy and Carbohydrate per 1 kg.
• Both Boiled All Types Kidney Beans as well as Cooked Quinoa have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.